Category: Richmond, VA

  • On your 7

    10 redwoods of the Southside met in a park on a cool Saturday morning for the finest beatdown Rosie could come up with on the fly. According to the many confused walkers in the park, this is what happened.

    Mosey to the bball court for a randorama warmup that had the PAX trying to figure out the significance of the counts, hint, there was none. YHC was just tired of 10 or 20 of everything so why not mix in a 9 or 18 here and there. Burpees thrown into the warmup just for added fun. Mosey to the parking lot for a beast when a LIFO farmer showed up. Parking lot beast, with added fun with a hill on each end – merkins, jump squats, WWII, CDD, Monkey humpers, Freddies. Partner up for a Love lot? – one partner runs to the other end of both lots, the other travels by bear crawl, lunge, then Broad Jump burpees.

    Mosey around the loop to find somewhere else on the string- parking lot Jack Webbs – 1:4 ratio merkins and arm raises up to 10-40. Repeato for Captain Thor – WWII and American Hammers. Apologies to Big Rig and maybe others for the poor instruction – single count AH. Enough time for a few burpees to close out the 60 minutes at the flag.

    NMM

    Tclaps to Florence for sticking it out and doing what he could, hope some of those things were hip pain friendly. Big Rig continues to impress by pre-rucking carrying his 3lb dbs along with the Ruck, he’s glad he left those in the car on the Jack Webbs. Hardywood rolled in LIFO after having to corral some animals before he left the house, life of an Amelia Farmer. Some pro tips being doled out during the Beast will give Heist an added boost soon. DTH is working his way to become an Instagram influencer- he’ll have to get an account on the IG first.

    Announcements

    • F3RVA working on ways to promote calendar events – ideas welcome
    • Nancy Lopez – Galactosemia 5k Sunday 3/5
    • DTH leaves on his mission next week – Prayers and well wishes to him and his family

  • Pinkys Up

    Five runners and three walkers gathered for this week’s installment of OTB. Don Draper supplied an 8 mile route that took the runners down Otterdale, through Rosemont and Salisbury. A 3am message from Draper let us know that the norovirus had infiltrated his household and he wouldn’t be joining.

    Nice 2nd F at Starbucks afterwards.

    Prayers for Draper and his fam. We appreciated the route and hope everyone recovers quick.

  • Chicharron (Pork Rind)

    14 of us were there for the Pigskin Family Day at Grid Iron when Pigskin brought not only his son-in-law (Piglet) but his FNG son, whom we kept the Pig theme and named him Chicharron. It was also an un-Tater Q with lots of running (”lots” is relative).

    Cardio- Warm up and a mosey to the track. Burpees, then Indian runs, followed by a backwards run, and a karaoke run.

    Arms- Curb crawl with incline and decine Merkins (30 total). Bear-Crab Hill Walk where you Bear Crawl up the hill and Crab Walk down it 10 times. Also on the hill was a Merkin Clock.

    Abs- An Ab-Beast with WWI, WWII, Crunchy Frogs, Reverse Crunches, Side Crunches, and American Hammers. Wasn’t enough for some so we finished with 25 more American Hammers.

    Legs- Dora of 100 squats, 200 lunges, 300 calf raises

    Good to see Gomer Pile for coffee afterwards.

  • One Minute and 30 Seconds

    A band of 6 pulled each other up and worked as a team in the latest edition of The Bridge. Conditions remained 70 and sunny. According to the puppy who loved TYA, the following might have happened:

    Warm up loop around campus. Bro-code.

    Circle up. TYA led us in the COP. First rule broken 90 seconds in. No matter. Onward.

    Cherry pickers, Don Quixotes (perhaps at your own pace), Imperial Walkers, LBCs, flutter kicks. Try not to sit in the poop.

    Partner up for a triple check. Timer runs to the gate, but don’t leave. Really. Other fellas do pole smokers and WWIIs. Your abs will hurt on this ride.

    Swirly takes the Q. Pop over and pick up a cinder block. Everyone get a partner.

    Partner 1: Run the length of the field.

    Partner 2: Block exercises. Overhead presses, squats, curls, bench press, block burpees. The latter are so much better at 35 degrees than 80 degrees.

    Mosey to the resting telephone pole. Curb crawls. Do 1 mercan on each side. Next round, 2 mercans on each side. 3, then 4, then 5, then 6, then 7.

    Ma-ma.

    Mosey to the center for some Mary. Right leg lifts, left leg lifts, Alabama prom dates, LBCs, flutters, Rosalitas, Hello Dollies, Freddie Mercuries.

    Stretching…Wilson’s, regular, Fudd-ski, right hand high, left hand high, right leg high, left leg high, right knee to right elbow, left knee to left elbow, Yankee Aggressor, Southern Gentlman, right arm through, left arm through, toss some 3 inches and hold it (2 or 3 times), and then finish with a 10-pack of mercans. Mom-ma.

    Numbers, names, and Saab-ski took us out.

    NMS: If you haven’t been to The Bridge, you are leaving a part of the F3 experience on the table. This is men helping men remember what is important about a brotherhood. Building bonds, having fun, running up the heart rate, and helping each other through life. A little slice of pure goodness and fellowship. And, a ton of laughs.

    All you care to drink coffeeteria on the house.

    Also, YHC laughed for 2 hours in the car. Awesome morning.

  • Only Brighter Days Ahead!

    After record temps only a couple days ago, 7 Men decided to come out in 30 degree temps for Morning Wood. 3 ruckers hit the early bird route and 4 runners hit our normal trail. After months of running in darkness and needing a headlamp at some point during the run, today was the first day in a long time that we didn’t need one at all. It was great having that sunlight, especially to protect us from debris on those dark trails. As we were running, I couldn’t help but notice Mudslides bone conduction headphone . I got a strong recommendation from all the PAX that those were the way to go so I hit Best Buy this afternoon and got my first pair. Cant wait to break these bad boys in!

    Thanks Fellas,

    House Party

  • Five People You Meet in Heaven

    At 6:29 AM, it appears only 3 would be posting for today’s workout. Then, out of nowhere, 4 cars pull in to the parking lot giving us seven at Atlee High School for a Saturday DaPile Beatdown that went like this.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Angled Knee Jumps, Foot-to-Hand Mountain Climbers, LBCs, Freddie Mercuries, One Legged APDs, other leg, Rosalia’s.

    The Thang

    4 corners around the field – 10 Burpees, 20 Squats, 30 lunges, 40 mountain climbers.

    Mosey to Elementary playground

    Pull-up Hangs/10 IC Merkins – Each PAX member led one round of the following: Hang for a countdown of 15 lowering slowing once reaching 5. Then do your choice 10 merkins IC. These varied from normal merkins, to wide grip, to clap, to incline to hand released.

    Mosey to back of Honey Meadows neighborhood to trail.

    Trail Burpees – Do 5 burpees, then run down trail and do 5 burpees when reaching an trail intersection or a cul-de-sac.

    At bottom of hill, run a distance determined by YHC. Do Merkins until the last PAX member arrives then do 5. We did this at least 4 times.

    Mosey back to VSF for 2 minutes of Mary – American Hammers, Heels-to-Heaven, One Legged APD, hold six inches for countdown from 30.

    COT – Numberarama, Name-O-Rama, Announcements, Helix took us out.

    NMS

    As we moseyed back to the VSF for Mary and the COT, Helix, Mr. Holland, and I saw an older lady walk by. She is out there every Saturday regardless of weather. I doubt she realizes this, but she is an inspiration to me and possibly others. When I turn 60, 70, 80, I want to be like that lady and continue to wake up in the Gloom and get outside and exercise, bike, run, walk, etc and just enjoy the morning.

    Helix brought the lady up when he took us out. He mentioned that our position right next to Atlee Station Road might inspire others to do what we do.

    Soon after my oldest son was born and I was likely close to 30, we were at the beach. I noticed a man in his 60s bodysurfing with his 10 years old grandson. That man never even noticed me looking at him and do not think he realized what he was doing is still an inspiration to me. Any training I am doing is for 20 years from now. I want to be like him and be able to be active with my grandchildren in the future.

    This reminded me of Mitch Albon’s 2003 book “Five People You Meet in Heaven.” The old lady and the old man, both of who I have never met, have made a big impression on the way I attempt to live my life. Maybe what we do every morning does the same thing to others who we never even come into contact with.

    Announcements

    DaVille is planning an upcoming happy hour. More information to come.

    Outstanding job today gentlemen!

    Gotta Run!

    Phonics

  • Where’s the rooster

    4 men posted to the Creek on a cool almost spring day.

    • COP
      • SSHs, Imperial Walkers, invisible jump ropes, etc.
    • Mosey to the playground in the back for some back routines. 3 rounds of x5 pull-ups, x10 reverse snow angels and x20 donkey kicks.
    • 4 corners inside the campus hallways
      • C1 – x10 merkins, x10 diamond merkins, x10 wide grip merkins
      • C2 – x20 Lt. Dans
      • C3 – x30 flutter kicks + x30 scissor kicks
      • C4 – x40 mountain climbers + x40 plank jacks
    • Mosey to front parking lot. Start at one end, lunge to islands and x20 toe taps at each island. Mosey back to starting point, rinse and repeat with reverse lunges and x3 burpees at each island.
    • 4 corners MOM around the parking lot.
    • Numbers and Names. Opus took us out.

  • Doc says 2-3 Months

    8 of SOJ finest posted for the latest installment of FLEX Friday. This would be a true Flex Friday as YHC is limited on impact exercises (aka Running). Doc says typical is 2-3 months, however I am not typical and think more like 3-5 weeks. According to the summer breeze blowing here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: Rings of Fire. Runner as timer and calls exercise with Coupons. 8 PAX so 8 exercises per round. Round 1 runner to rock pile, Round 2 runner to stop sign, round 3 runner to fire hydrant. Round 4 runner to rock pile with exercises being all coupon holds. Some stretches in between and at end to round it out.

    Announcements: Happy hour SOJ style tonight 530 see slack. Glow run for Galactosemia 3/5 in New Market. Too late to get a bag but you can still donate, run and join 2nd F after.

    Prayer Requests: To all those struggling with something they don’t want to talk about, let us be kind!

    YHC took us out in prayer.

    Make Today Awesome!  

  • Boberry was an A**hole Bus Driver

    10 merry men joined YHC for a day at Twin Team. 4 stayed for the Kettlebell’s and 7 left to find Gumbo’s old house.

    Kettlebell workout went something like –

    Warm-a-rama: A loose warmup to get the muscles going – Side Straddle Hops, Helicopters, Arm circles, Merkins.

    First set pseudo AMRAP:

    • 2 Merkins/2 Rows each arm/2 KB Swings/2 Squats/2 OH Presses each arm
    • Rest for 30 seconds between sets
    • Complete 10 rounds

    Second set

    • 5 rounds 40 seconds on /20 seconds off
    • Kettlebell twists
    • Squat curls/squirrels
    • WWII with push press

    Third Set

    • 3 rounds of 20 seconds on/20 seconds off
    • Right hand on kettlebell merkins
    • Left hand on kettlebell merkins
    • Hold kettlebell OH with flutters

    The runners headlights told us that it was 615 and the workout was a wrap. This boy was a buster for sure. Runners got 4 – 5 in.

    Announcements:

    • Happy hour tonight 530pm at Billiards. Get your hall pass and come enjoy some second F
    • Oyster’s Paying monthly lunch will be at Wong’s Taco in March.

    YHC took us out. Florence brought coffee and donuts which were appreciated.

    The back blast title came from a post workout discussion. You’ll have to ask Boberry if you want to know more about that. Have a great day!

  • CURRAHEE Bro-Code

    The regulars know the route and rules of Bro-Code at Currahee. It’s a big 4 mile square that the Rabbits turn back for the Clydesdales at each turn.. all start together and all finish together. Mubblechatter the entire route.. learn more about each other, our kids, work, trials and tribulation. Favorite day of the month is last Friday because I know the Bro-Code crew will be there in the Gloom.

    no Q, no leader, no followers.. just a singular solid PAX today.

    v/r

    John (Gypsy) Boles